Dryland Tip: Tennis Ball Quadratus Lumborum

Purpose: Core muscular endurance directly correlates with low back health. When hyperactive, the quadratus lumborum inhibits the strength of the core musculature. The tennis ball/baseball provides a pressure to the muscle to release tension and improve muscle strength for the core. This technique is not for improving low back mobility, but to enhance stability.

Directions: Lie on your back and rotate 45 degree to your side with the tennis ball approximately 2 -3 centimeters from your spine. Sink into the ball and relax. Stay on the spot of tenderness for approximately 30 - 180 seconds or until the tenderness improves. Make sure you, especially your shoulders and neck, are relaxed.